Back Pain Assessment & Fix — Hinge + Windmill (Squat University)

by @squat_university · 4 exercises · 8fps GIFs
Source reel
💡 How to follow: Follow the assessment order exactly — the movements are diagnostic. If a position hurts, stop and fix that link before moving on. Run the 3 drills as shown, daily if needed.
1

Compression Load Test (neutral vs flexed spine)

Assessment
1 rep each position
Compression Load Test (neutral vs flexed spine)

Diagnostic: how the spine handles compressive load. Neutral-spine pull on a stool = pain-free; flexed-spine pull sparks pain → flexion intolerance, often disc-related.

  1. Sit on a low stool, spine in a neutral position
  2. Pull up on the stool as if loading the spine — note pain
  3. Now flex (round) the spine and pull up again
  4. Pain on flexion but not neutral = flexion intolerance signal
2

Hip Internal Rotation Test

Assessment
1 rep each side
Hip Internal Rotation Test

Diagnostic: hip internal rotation on the painful side. If internal rotation recreates the back pain but bracing the core first removes it → relative stiffness dysfunction (hip stiffer than low back).

  1. Test hip internal rotation on the affected side
  2. Note if rotating the hip recreates the back pain
  3. Brace the core (as if preparing for a punch)
  4. Re-test — no pain with core braced = relative stiffness problem
  5. Fixed by improving hip mobility OR core stability
3

McGill Big 3 — Bird Dog (regressed)

Core
Hold 5–10s each side
McGill Big 3 — Bird Dog (regressed)

Start of the core-stability routine. Full bird dog recreated pain, so it was regressed: towels under the armpits to engage the lats and better stabilize the spine.

  1. Place rolled towels under both armpits
  2. Active lat engagement: press down into the towels
  3. Brace the core HARD
  4. Perform only the leg component of the bird dog
  5. Hold 5–10 seconds, slow and controlled
4

Hip-Hinge Single-Leg Squat

Hip Hinge
10 reps each side
Hip-Hinge Single-Leg Squat

The vital part of the movement: a hip hinge — small single-leg squat with a big forward hinge — to engage the glute as you hinge back. 10 reps, then add it to the windmill pattern.

  1. Stand tall, brace the core
  2. Hinge back at the hips — sit the hips BACK, knees tracking over toes
  3. Keep the spine long; reach the glutes into the hinge
  4. Drive back up through the glute
  5. 10 controlled reps